floFOCUS

Total Body

25-min

build up progression:

• 10 empty bar
• 5 @50%
• 3 @ 70-75%
• 2 @ 85%

1rm or heavy single 95%+ (3-4 attempts)

• 2 x 3 @ 80%

12-min amrap

• 20 wall balls
• 15/12 cal bike
• 10 pull ups

HYROX (partner)

2 rounds

• 600m run (together)
• 40 box jump overs
• 30 burpee broad jumps

2 rounds

• 600m run (together)
• 20 s/a devils press
• 600m row/ski

*chip away/split with partner

Partner Relay

8 rounds

• 50ft oh walking lunge steps (50/35)
• 10 db hang clean & jerk
• 7 t2b

*every 5-min : 15/12 cal bike/ski (everyone)*

alt. exercises w/partner

Partner Relay

for time: (45-min)

8 Rounds

• 50ft oh walking lunge steps (50/35)
• 10 db hang clean & jerk
• 7 t2b

*every 5-min : 15/12 cal bike/ski (everyone)*

alt. exercises w/partner

9/11 Remembrance

20-min

build up progression:

• 5 empty bar rdl
• 3 @50%
• 2 @ 75%

1rm or heavy single: deadlift @92%+

5 rounds

• 9 deadlift
• 11 burpees over bar

cash-out: 2001m run/row/ski

rememberance challenge:

weight vest for run

or

2nd cash-out: 2977m bike

NEVER FORGET.

HYROX

12-min amrap

• 400m run
• 20 oblique slam balls
• 30 sit ups

12-min amrap

• 200m run
• 20 kb swings
• 20 push ups

for time: (15-min)

2 rounds

• 600m run
• 400m row/ski
• 200ft farmers carry
• 10 burpee